Tag: nutrition

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The PK Cookbook: PK bread recipe

PK Cookbook

The single biggest reason for lapsing from the PK diet (Paleo-ketogenic) is the absence of bread. To secure the diet for life you must first make PK bread. I have searched and nothing is currently available commercially which passes muster. Loaves will become available as demand builds, but in the meantime you have to make your own bread. If you do not have the energy to do this yourself but have any friends or family offering to help you, then top of the list must be, ‘Please make my daily bread’. PK bread consists of just linseed, sunshine salt (see Chapter 13, page 93) and water.  Americans, and others, may be more familiar with linseed being referred to as flax or flaxseed or common flax. There is technically a subtle difference – flax is grown as a fibre plant that is used for linen.  Linseed is grown for its seed. The flax plant is taller than linseed and is ‘pulled’ by hand, or nowadays by machine.

How to make a PK bread loaf in five minutes

Please forgive the tiresome detail, but you must succeed with your first loaf because then you will be encouraged to carry on. I can now put this recipe together in five minutes (proper minutes that is – not the ‘and this is what I did earlier’ TV version). I have spent the last six months making a loaf almost every morning – there have been many revisions and the version below is the current recipe which I think is perfect!

Equipment needed:

  • Cooking oven that gets to at least 220 degrees Centigrade
  • Weighing scales
  • Nutribullet (or similarly effective grinding machine – do not attempt to do this with a pestle and mortar; I know – I have tried and failed)
  • Mixing bowl
  • A 500 gram (or one pound in weight) loaf baking tin
  • Measuring jug
  • Cup in which to weigh the linseed
  • Wooden spoon
  • Wire rack for cooling
  • Paper towels

Ingredients needed:

  • 250 grams of whole linseed (use dark or golden linseed grains)
  • One teaspoon of sunshine salt (can be purchased from www.sales@drmyhill.co.uk) or unrefined sea salt
  • Dollop of coconut oil or lard
Actions Notes
Take 250 grams of whole linseed You could purchase linseed in 250 gram packs and that saves weighing it. Use dark or golden linseed grains – the golden grains produce a brown loaf, the dark a black one.Do not use commercially ground linseed – the grinding is not fine enough, also it will have absorbed some water already and this stops it sticking together in the recipe.If you purchase linseed in bulk then you must weigh it really accurately in order to get the proportion of water spot on.
No raising agent is required.
Pour half the linseed into the Nutribullet/grinder together with one rounded teaspoon of PK ‘Sunshine’ salt (see page 93).
Grind into a fine flour.		 Use the flat blade to get the finest flour.Grind until the machine starts to groan and sweat with the effort! You need a really fine flour to make a good loaf. This takes about 30 seconds.The finer you can grind the flour the better it sticks together and the better the loaf.I do this in two batches of 125 grams or the blades ‘hollow out’ the mix so that half does not circulate and grind fully.
Pour the ground flour into a mixing bowl.
Repeat the above with the second half of the seeds and add to the mixing bowl. Whilst this is grinding, measure the water you need.
Add in exactly 270 ml water (not a typo – 270 it is). Chuck it all in at once; do not dribble it in.Stir it with a wooden spoon and keep stirring. It will thicken over the course of 30 seconds.Keep stirring until it becomes sticky and holds together in a lump. The amount of water is critical. When it comes to cooking, I am a natural chucker in of ingredients and hope for the best. But in this case, you must measure.Initially it will look as if you have added far too much water, but keep stirring.
Use your fingers to scoop up a dollop of coconut oil or lard. Use this to grease the baking tin. Your hands will be covered in fat which means you can pick up your sticky dough without it sticking to your hands
Use your hands to shape the dough until it has a smooth surface.
Drop it into the greased baking tin		 Spend about 30 seconds doing this. Do not be tempted to knead or fold the loaf or you introduce layers of fat which stop it sticking to itself. This helps prevent the loaf cracking as it rises and cooks (although I have to say it does not matter two hoots if it does. It just looks more professional if it does not!)
Let the loaf ‘rest’ for a few minutes …so it fully absorbs all the water and becomes an integral whole. This is not critical but allows enough time to…
…rub any excess fat into your skin, where it will be absorbed There is no need to wash your hands after doing this – the basis for most hand creams is coconut oil or lard. (Yes, lard. It amuses me that rendered animal fat is a major export from our local knacker man to the cosmetic industry.)
Put the loaf into the hot oven – at least 220°C (430°F) – for 60 minutes Set a timer or you will forget – I always do!I do not think the temperature is too critical – but it must be hot enough to turn the water in the loaf into steam because this is what raises it. I cook on a wood-fired stove and the oven temperature is tricky to be precise with. That does not seem to matter so long as it is really hot. Indeed, I like the flavour of a slightly scorched crust.
Wipe out the mixing bowl with a paper towel. This cleaning method is quick and easy. The slightly greasy surface which remains will be ideal for the next loaf. The point here is that fat cannot be fermented by bacteria or yeast and does not need washing off mixing and cooking utensils. My frying pan has not been washed for over 60 years. I know this because my mother never washed it either.
When the timer goes off, take the loaf out of the oven, tip it out and allow it to cool on a wire rack.
Once cool keep it in a plastic bag in the fridge.		 It lasts a week kept like this and freezes well too.It is best used sliced thinly with a narrow-bladed serrated knife.

Fry your freshly made PK bread in coconut oil or lard and add the following for a delicious PK breakfast;

  • 2-3 boiled eggs
  • Smoked fish, tinned fish, tinned cod’s roe
  • Paté or rillette
  • Nut butter
  • Vegan cheese (check the carb content of this) and tomato
  • Coyo yoghurt

This blog was taken from Sarah Myhill and Craig Robinson’s new book The PK Cookbook

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How food influences your mood

How Food Influences Your Mood

Learning to feel differently about food includes recognising the link between nutrition and mental wellbeing. There is no point in achieving a slimmer body if the price is depression and increased anxiety. Scientific researchers suggest people should be cautious in how they reduce their calorie intake while attempting to slim down as research findings show that sudden changes in nutrition, or reducing certain nutrients in a diet, can result in a worsening of depressive symptoms. (Sathyanarayana et al, 2008)

A study in the British Journal of Psychiatry (Akbaraly et al, 2009) also found evidence that eating a wide range of real foods versus processed foods of poor nutritional quality increased the likelihood of depression.

When people abruptly stop eating large amounts of processed foods containing unhealthy fats, and loaded with sugar, they can often experience withdrawal symptoms similar to those of going “cold turkey” from drugs. The withdrawal symptoms can last for several days and for some people the symptoms of headache, muscle pain and feeling below par can be powerful enough for them to return to their old eating habits just to make them feel “normal” again. Stick with the process, though, as the rewards will far outweigh any temporary discomfort.

Other nutritional deficiencies have a part to play in feeling low or even depressed. These include deficiencies in zinc, omega-3 fats, B vitamins, B6 and B12 especially, and vitamin D.

Missing meals can cause a dip in blood sugar levels, resulting in the release of adrenaline which increases feelings of anxiety and can even be a trigger for raised levels of anxiety generally.

Disordered eating often involves binge eating. This causes physical discomfort but can also often be a trigger for feelings of despair and shame. If overeating happens late at night, the inevitable bloating can interfere with the ability to sleep, again lowering mood.

Following a restrictive diet where carbohydrates are eliminated has an impact on serotonin levels in the brain that can lead to feelings of depression. We encourage eating a balance of complex, unrefined starchy carbohydrates such as vegetables and protein and healthy fats to maintain a positive mood, and promote satiety.

Making changes towards healthier food choices is obviously beneficial on many different levels. The changeover can happen during a radical period when mass changes are made, or one meal at a time, gradually reducing the amount of processed sugars and high fat foods that are eaten. How this is tackled is down to personal choice, and what best suits each individual.

In essence, a healthy diet will not cause ecstatic happiness but a poor diet could be a contributing factor to feeling low, so it’s important for mental wellbeing to eat a wide variety of real foods.

This blog is taken from How to Feel Differently About Food by Sally Baker and Liz Hogon. You can read the first chapter here!

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Super Fruity Flapjack Recipe

Fruit is a great cleanser of the liver and blood and provides many essential nutrients, such as Vitamin C, which is required on a daily basis. Fresh or home-juiced fruit will aid in weight loss and improve metabolism and the immune system. Juicing one lemon and consuming the juice throughout the day in teas, on fish and salads and in drinks will give the system an enormous cleansing boost. Berries are also highly nutritious. Cherries are anti-inflammatory so can provide pain relief.

Most fruits are diuretic and have antibacterial, antifungal and antiviral properties so can relieve many ailments. They will also clean the blood, kidneys and liver, protect the heart, lungs and eyes, and clear the skin. Tangerines and raspberries possess properties which metabolise fat so can help with losing weight. Pineapple rehydrates the system so is good to consume after sweating or during fever. Try to eat at least three fruits of different colours every day.

Dried Fruit

This is an important part of the diet as it provides a concentrated form of fresh fruit’s nutrient and mineral content. Dried fruit can help avert cancerous tumours and aid digestion. One tablespoon of powdered maqui berry, from a reliable source, per day can help protect against cancer as it is very high in antioxidants. All dried fruits replenish energy and should be added to breakfasts, meals or eaten as snacks throughout the day instead of unhealthy, processed, sugary food bars. Making flapjacks with oats, honey, coconut, nuts, seeds and dried fruit can provide a way to stop hunger and revitalise the body instantly during the day. Consume a small handful of different dried fruits or a mix of them once or twice a day.

Healthy Heart Flapjacks

Flapjacks are a great way to gain the fibre and nutrients required throughout the day and this version also helps lower cholesterol, improve the digestive and immune system and nourishes and protects the bones, brain, eyes and heart. Because flapjacks take time to be digested, they will also stop hunger for a long time after consumption. They make a great breakfast, mid-morning or evening snack. Ingredients do not need to be measured exactly. Experiment and mix and match fruit, nuts and seed ingredients for personal taste and availability.

Ingredients

  • 500g porridge oats (other grains can also be added if required)
  • One table spoon of honey
  • One tablespoon of rapeseed oil
  • Juice of half a lemon
  • Quarter of a teaspoon of cinnamon
  • Quarter of a teaspoon of nutmeg
  • One tablespoon of maqui berry powder
  • Pinch of ground unrefined sea salt
  • Five stoned and chopped dates
  • One handful dried chopped apricots
  • One medium peeled mashed banana
  • One small handful of raisins
  • One tablespoon of dried goji berries
  • One small handful of chopped nuts (almonds, hazelnuts, walnuts etc.)
  • One small handful of mixed seeds (flaxseeds, hempseeds, poppy, pumpkin, sesame, sunflower and watermelon)
  • One tablespoon desiccated coconut

Any or all of the following but add more oats to the mixture so it is not too wet

  • One handful of stoned cherries
  • One handful of raspberries
  • One handful of cranberries or blueberries

Method

  • Preheat the oven to 350°F 180°C/160°C fan, Gas 4
  • Place all ingredients (except berries and cherries) into a food processor and mix to a very stiff paste-like consistency
  • If too dry add a little water and mix further
  • If too wet add more oats
  • Then add the cherries and berries gently folding them into the mixture
  • Press the mixture into a non-stick (rapeseed oil greased) shallow baking tin or tray
  • Bake for 30 to 45 minutes until set with a brown crispy top. Use a skewer to test the middle. It may take longer if fresh fruit has been added
  • Take out of the oven and cool slightly before cutting into portion sizes then leave to get cold in the tray. Store in a sealed container in the refrigerator.

Nutrients and Benefits of The Flapjack Ingredients

  • Apricots (protects the heart and eyes)
  • Bananas (adds fibre and potassium)
  • Cherries (adds anti-inflammatory pain relief especially sour cherries)
  • Coconuts (adds lots more fibre and has antimicrobial, antifungal, antivirus and rehydrating properties)
  • Cranberries and blueberries (protects the eyes, liver and the whole body against arthritis, cancer and urinary tract infection)
  • Dates (protects against heart and eye diseases)
  • Lemon (adds vitamin C, cleanses the liver, pancreas and intestines and helps with weight loss)
  • Raisins (protects against heart disease and arthritis)
  • Raspberries (increases metabolism of fats)

This recipe and blog is taken from Nature Cures: The A to Z of Ailments and Natural Foods by Nat H Hawes. For more natural nutrition and home remedies from Nat visit Nature Cures.

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5 Unexpected Health Benefits of Lemons

Our latest release, Nature Cures, is full of amazing alternative remedies for many of the common ailments that cause us malaise in this modern age. Many natural foods have unexpected healing properties and surprising applications around the house, as author Nat H Hawes shares in her research on lemons.

What few people know about lemons (citrus limonum) is that they were originally developed as a cross between the lime and the citron. They are thought to have originated in China or India, having been cultivated in these regions for about 2,500 years. Although acidic, lemons can act as an anti-acid for digestive problems and as a liver tonic. They have antiseptic, antibacterial and antifungal properties. They also work to cleanse the blood, lymph glands and kidneys, and act as a natural diuretic.

Traditionally, lemon peel oil has been used to discourage intestinal parasites, while the vitamin C-rich juice and rind can increase bone mineral density. The abundance of phytochemical antioxidants and dietary fibre, both soluble and insoluble, is helpful in reducing the risk for cancers and many chronic diseases. Lemons contain 22 anti-cancer properties which slow the growth of tumours. Lemons can help to treat and protect against acne, anxiety, arthritis, bacterial infections, constipation and fungal infections, amongst other ailments.

When lemon juice is added to green or herbal teas it can increase the beneficial properties tenfold. It is recommended that the juice of at least half a lemon is consumed every day (including the rind and the pith) in teas and on brown rice, fish or salad dishes, to gain the health benefits they possess. Lemons are rich in vitamins A, B1, B2, B3, B5, B6, B9, C and K, but it is important to remember to add lemon juice after cooking so that the vitamin content is not destroyed. They are also rich in calcium, copper, iron, magnesium, manganese, phosphorus, potassium, selenium, sodium and zinc.

5 Unexpected Ways to Use Lemons for Health and Wellbeing:

  1. Helping to stop bleeding
  2. Rebalancing greasy skin (as an essential oil)
  3. Treating a verruca
  4. Mosquito repellent (a slice or two of lemon in a bowl of water next to the bed can deter mosquitos during the night)
  5. Cleaning dishcloths (the antibacterial properties of lemon juice can keep dishcloths clean, instead of using bleach, if soaked in a bowl of water and lemon juice overnight)

For more natural health remedies buy Nature Cures: The A-Z of Ailments and Natural Foods from £14.99 and follow @NatureCuresAll on twitter.

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Give the gift of health this Mother’s Day

We love our mums. They spend all year looking after us, but how often do we go the extra mile to make them feel special? What better time than Mother’s Day to show our mums we care about them, and what better way of showing them than giving the gift of health. Our books help all kinds of people look after their own health and happiness, so we’ve put together our Top 3 Health Books for Mums…and we’re offering a 16% discount with code ‘HEALTHY16’.

Top 3 Health Books for Mums this Mother’s Day

Love Your Bones 9781781610718

 

Love Your Bones by Max Tuck from £4.99

Millions of women and increasing numbers of men worldwide are suffering the pain and debility associated with osteoporosis. For the 1 in 3 women over age 65 already affected by the disease, the cost in both financial and personal terms is astronomical. In this thought-provoking book, Max Tuck shows not only how we can prevent bone loss but also how we can rebuild bone density, giving detailed guidance on how to do this, including essential specific exercises. Based on proven science, the latest technological developments, a passion for nutritious food and her long experience as a Health Educator and Veterinary Surgeon, Max’’s comprehensive action plan will enable you to slash your fracture risk and improve your health, even into advanced age. With an easy to follow and entertaining writing style, she provides new hope and inspiration for a stronger and more vibrant future.

 

 

Nature Cures 9781781610398Nature Cures by Nat H Hawes from £14.99

Nat Hawes has spent more than 10 years researching and compiling this fascinating compendium of foods and their health-giving-properties. Her sources range from a lifetime of experience travelling abroad to research via libraries and university websites and include a vast range of scientific papers which she has analysed and summarised in everyday language. She reviews both the health problems that can be helped by nutritional interventions and the healing properties of the full spectrum of natural (as opposed to processed) foods and drinks. The book complements and is supported by Nat’s internationally popular website  www.naturecures.co.uk, which has been re-launched for the publication of Nature Cures and has received more than one million hits, and counting.

 

 

The Mediterranean ZoneThe Mediterranean Zone by Dr Barry Sears from £3.50

In The Mediterranean Zone, Dr Barry Sears, founder of The Zone Diet, shows you how to eat a delicious and sustainable diet that will: Stop weight gain and strip away ‘toxic’ fat; Free you from inflammation and hormonal chaos; Reverse diabetes and protect you from Alzheimer’s; Lighten your mood as well as your body; Allow you to break out of the diet-and-exercise trap for good! Incorporating the principles of the Zone diet and the fundamental benefits of the much-loved Mediterranean diet, the Mediterranean Zone offers an easy-to-follow guide to eating and living better, based on the latest scientific research.

 

 

 

 

Don’t forget to enter coupon code HEALTHY16 at checkout for 16% off all last minute Mother’s Day orders!

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Healthy Christmas ideas from The Zone Diet

Dr Barry Sears’ latest book, The Mediterranean Zone, is packed full of recipes, meal ideas and healthy eating habits that combine the Mediterranean style diet with the principles of the Zone Diet. No matter what time of year, following the simple trick of balancing lean protein and colourful carbohydrates can help reduce inflammation in the body. This not only helps you achieve hormonal balance and maintain a healthy weight but improves immune function and helps ward off many common diseases, such as diabetes and Alzheimer’s.

zone-diet-plateBy staying in ‘the zone’ you needn’t worry so much about restricting food or counting calories – and if you do give in to starchy carbohydrates or sugary treats, you’re only a few hours away from getting back into the healthy, anti-inflammatory zone. Never is temptation more difficult to resist than over the Christmas period, so here are some tasty foods you can enjoy over the festive season and stay ‘in the zone’!

Buffet Table
Choose several items from each category. Garnish your dishes with pomegranate seeds, cranberries and sprigs of rosemary for a festive, holiday look. Holly and poinsettias are toxic plants. It’s best to keep them off the table, especially when children are around.

 

Meats, fish, eggs
Deli style turkey
Lean deli-style ham or prosciutto
Poached wild-caught salmon, served cold
Smoked salmon
Smoked trout
Sardines (packed in water)
Herring (avoid those with added fats and sweeteners)
Shrimp cocktail platter garnished with lemon wedges
Tuna salad: Canned water-packed tuna, drained and mixed with some olive oil and capers
Egg whites filed with hummus (discard yolks)

Vegetables and Salads
Crudites; colorful peppers, celery, broccoli, cauliflower and cherry tomatoes, served with a dip of plain yogurt with garlic powder, lemon juice, salt, pepper and herbs mixed in.
Fennel salad: Toss 2 heads raw fennel thinly sliced, 1 chopped green apple and two chopped stalks celery with a dressing of lemon juice, olive oil, 1 minced clove garlic and salt and pepper
Cherry tomatoes, halved and tossed with a little olive oil, torn basil and cracked pepper
Antipasto platter of roasted red and yellow peppers, a variety of olives, marinated mushrooms, pepperoncini, artichoke hearts, marinated asparagus spears, cherry peppers and bite-sized ovals of fresh mozzarella (avoid items packed in oil)
Caprese salad: Slices of fresh mozzarella and flavourful tomatoes layered overlapping on a platter and topped with torn basil and a drizzle of extra-virgin olive oil

Condiments
One bottle each of extra-virgin olive oil and white balsamic vinegar with spouts appropriate for drizzling
Peppercorns in a grinder
Crumbled reduced-fat feta
Hummus
Dijon mustard

Drinks
Still water
Sparkling water, plain or a variety with fruit-flavored essences added (avoid sweetened water)
Water with thinly sliced lemon served in a drink dispenser
Red wine
White wine
Lemon and lime wedges
Ice bucket filled with spring-water ice cubes

Dessert Table
Fresh pears cut in thick wedges, served with reduced-fat fresh goat cheese
Assorted varieties of grapes paired with several-reduced fat cheeses
Oversized strawberries served with the green tops on raw or roasted almonds, marcona almonds, spiced or curried almonds, macadamia nuts and cashews (avoid those with added fats and sweeteners)
An assortment of herbal teas — ginger, peppermint and chamomile are good choices, also the candy-cane green teas
Baked custard — If desired, serve raspberries or sliced strawberries alongside as a topping.

Baked Custard
Makes 8, 1-block servings of balanced protein, carbohydrate and fat. Serve warm or cold.

Ingredients

2 whole eggs
4 egg whites
2 tablespoons agave syrup
1 tablespoon vanilla extract
4 cups 2% milk
A few dashes of ground nutmeg

Optional, you can substitute 4 egg whites for the two whole eggs, giving a total of 8 egg whites in the whole recipe.

Directions

1. Preheat oven to 325F/160C.

2. In a large mixing bowl using a whisk vigorously beat together the eggs, agave syrup and vanilla.
3. Whisk the milk into the egg mixture.
4. Pour into a 2-quart casserole dish.
5. Sprinkle lightly with nutmeg.
6. Bake at 325 in a pan of hot water for 1 hour or until a knife inserted in the custard comes out clean.

For more information on the Zone Diet and the health benefits of anti-inflammatory food buy The Mediterranean Zone, available now as paperback or ebook.

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Zone Diet goes Mediterranean

The Zone Diet: Eating for a longer, leaner, healthier life

The Mediterranean Zone represents the final part of Dr. Sears’ trilogy on anti-inflammation nutrition that started with his first book, The Zone, written in 1995. The Zone Diet is for anyone looking to take control of his or her life. It is germane to weight loss, managing chronic disease, or improving athletic performance. All three areas are ultimately controlled by the ability to reduce inflammation. The Mediterranean Zone provides the final part of his dietary roadmap to a longer and better life, as described by The Zone Diet.

The newest book on the Zone Diet: The Mediterranean Zone by Dr Barry SearsThe focus of The Mediterranean Zone is on the emerging role of polyphenols in both improving human health and slowing the aging process. Polyphenols are the chemicals that give fruits and vegetables their color. We now know that at higher levels they are critical for controlling gene expression, especially those genes involved in the synthesis of anti-oxidative enzymes, controlling inflammation, and activating anti-aging defense mechanisms as well as controlling the microbes in our gut.

Why is it more important to eat omega-3 fatty acids than omega-6?

Whereas omega-6 fatty acids are pro-inflammatory, omega-3 fatty acids are anti-inflammatory. However, you need a balance to maintain a stable inflammatory response. Ideally the ratio of omega-6 to omega-3 fatty acids in the diet should be about 2:1. Today in the developed world it is closer to 20:1. That’s why our diets have become more pro-inflammatory.

The reason that an individual stops any diet is because they are always hungry and tired. This is not the case following the dietary guidelines in The Mediterranean Zone, or in any Zone Diet. By stabilizing blood sugar, balancing hormonal levels, and reducing inflammation you are never tired or hungry between meals. The benefit of that freedom from hunger and fatigue is that you will also live a longer and better life.

Welcome to the Zone!

The Mediterranean Zone is available now or for more information on Dr Sears visit www.drsears.com.